What is HIT training and how can it help
High Intensity Training (HIT as it is commonly known as) is essentially the performance of repetitive quality training exercises to point to muscular failure. The pattern follows periods of intense exercise followed by rest then interval exercise. So for example imagine sprinting upstairs, resting for one minute at the top and then walking downstairs.
How many should I do?
Independent research has discovered that ultra bursts of exercise regardless of age or level of fitness can boost endurance, increase metabolism, regulate your insulin levels and shed fat . Ideally people who are exercising for weight loss or who want to stay health reap the most rewards from regular HIT. Our Personal Trainers advise pushing yourself by working 80% of your 1 rep maximum effort with the aim of 8-12 reps, meaning your rest period should last no longer than 120 seconds. Always have the goal of doing more each time you exercise than in your previous happy. When you can achieve 12 reps try adding weights to your workout. It sounds tough, that's exactly the purpose behind it, bear in mind - working harder plus higher oxygen equals greater calorie burn! Raising your metabolic rate will make your body continue to burn more fat even after your workout.
HIT Workouts
Our Personal Trainers Recommend performing at least 2 x 3 Each Week
Exercise Sets Reps
Squat 1 12 -15
Dumbell Pullover 1 8-12
Leg Press 1 12-15
Dumbell Bench Press 1 8-12
Machine Row 1 8-12
Pull Ups or Knee Ups 1 10-15
Tricep Extension 1 10-15
Leg Curl 1 10-15
Jumping Jacks 1 8-12
Burpees 1 8-12
Co-written with Sport4plus and Lillian Bauer a professional Physio who has completed 3 full marathons, 13 half marathons and several 10K and 5k's.
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